The Amazing Stickie is changing up her crunch game today. Instead of putting her feet flat on the floor, she is putting the soles of her feet together while lying on the floor, making a diamond shape with her legs (or butterfly position!). Because Stickie loves Pilates, she uses the chest lift technique to do her crunches: she slides her breast bone toward her heels, allowing her head to float up off the floor. Then she returns to the start position.
She likes to do a set of ten.
Those of us who have been hanging around in fitness circles for a long time are used to saying or hearing stuff about muscles. We talk about pulling in our abs or engaging our glutes. Those cues are fine, as far as they go, but sometimes we do better to focus on what it is we are trying to do. Then we let our bodies figure it out.
Take, for example, our friend the crunch (or, for you Pilates folks out there, the chest lift). Of course it works our abdominal muscles. It also helps us to move our spines one vertebra at a time. When we think only about the abs, we tend to yank our heads and upper bodies up with a ton of tension in the neck. If, instead, we make our goal to move our sternum toward our heels, our abdominals end up working both more intensely and more efficiently. Our necks stay relaxed. Our spines have the space they need to move segmentally. We do better.
Similarly, when we’re presented with balance challenges, we want to focus on staying over our center of gravity. With that as a goal, our bodies know to use our core muscles (all of them, not just the abs!) and all our glute and leg muscles to stabilize us. We don’t micromanage the how; we give the task and get out of the way.
Go play.
In Pilates, we learn that we can only do so many things at once. This applies in lots of ways, but the way I’m thinking about right now is about how our spines move.
Our spines move, roughly, along three axes. We can flex and extend our spines (bending forward and back). We can side bend left and right. We can twist.
The interesting thing is that we have the greatest range of motion along any of those axes when we are only moving one way. That is, we can bend forward and back more when we’re not also trying to side bend or twist, or we can twist more when we’re not also bending to the side, etc.
So if we are trying to increase our ability to move in a particular direction, we will do best if we work on just that one thing at a time. We can add the other fancy stuff later, when we’ve achieved our range of motion goals.
It’s time for Christmas in June! We do this workout twice a year, once in the summer and once in December. Here’s how it works. On the first “day” we do one push press. Then we move on to the second “day” and do two goblet squats and one push press. We continue on through the days until on the last round we do 12 plyojacks, 11 kettlebell swings, etc. all the way to that last push press. I realize that this means we end up doing 42 burpees before we are done. I am not sorry. Try to keep the rests between the “days,” but, obviously, rest when needed.
1 push press |
2 goblet squats |
3 Overhead press |
4 1 leg squats each leg |
5 deadlifts |
6 burpees |
7 pushups |
8 renegade rows |
9 mountain climbers |
10 jump lunges |
11 kb swings |
12 plyojacks |
The Amazing Stickie loves working on control. Winshield wipers definitely help her.
She begins lying on her back with her legs straight up in the air. Keeping her shoulders on the ground, she swings her legs left and then right. Ten reps should do it.
As we go along in our fitness journeys, we will have times when it seems like our progress has stalled completely. We work and work and nothing changes. We can get stuck for lots of reasons. Here are a couple of things to think about to get unstuck.
It’s possible that we’re not doing as much as we think we are. Sometimes our attention lags and we are just going through the motions of our workouts rather than digging in. We might be lifting weights, but we’re actually thinking about the errands we have to do on the way home and what’s for dinner and what those people at work were talking about in the break room. Tuning in to what we’re actually doing can clue us in.
Another way to check what we’re doing is to look at our records, if we’re people who keep them. A glance at the food log might reveal that we’ve let our calories creep up or that we’ve been visiting the ice cream shop too often. We might notice that what we’ve been doing for cardio has been exactly the same for the last five months and we might do well to pick up the pace or the difficulty or both.
Taking a look at things like our stress levels and our sleep also can indicate where the issue is. Overstressing and undersleeping do not help us get fit. (It might not be possible to change those things right now. That’s all right. Recognizing that they’re an issue is a really good start and can help us keep from putting more pressure on ourselves.)
Maybe we just need to be patient. Sometimes reaching the next level is about failing over and over again until suddenly we don’t.
Finally, sometimes we just need a change. Maybe we’ve been focusing on strength training and we’d do well to step up our cardio for a few weeks. Maybe we’re in a yoga rut and need to pump iron. Maybe we just need to take the workout outside for a while.
The one thing we don’t want to do is give up. We can do this.
Fitness is not fair. Some of us have bodies that love to move. Some of us are naturally strong or naturally fast. Some of us seem built to nap. However, all of us get better with practice.
Here’s one more unfair thing: those of us who thrive on consistent habits have an advantage when it comes to building fitness. Doing a little bit every day really is the key to success. It would be really nice if we could do fitness once and be done with it, but it doesn’t work that way. We have to show up over and over to get and maintain our fitness levels.
Those of us who do not gravitate toward routine need to find a work-around. On the expensive end, hiring a trainer (like me!) helps to ensure that we show up for our workouts. On the cheap end, we can make plans with friends. We’ll show up for others in ways we won’t show up for ourselves.
We want to train ourselves to be tortoises. Tortoises win.
We’re working on our compound exercises this week, so our metabolisms should get a good boost. Three rounds.
plank jacks | 30 |
prisoner squat | 20 |
Arnold press | 10 |
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kb alt arm swing | 30 |
kb hammer curl | 20 |
kb halo | 10 |
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step ups | 30 |
flies | 20 |
Russian twist | 10 |
The Amazing Stickie loves planks. Sometimes the hardest part is deciding whether to do regular plank or elbow plank. Today, she is solving this problem by doing up down planks.
She begins in traditional plank position, hands directly under her shoulders and body a straight line from her heels to her head. From there, she shifts one arm to elbow plank position and then the other. Next, she shifts one arm back to the starting position and then the other.
Ten reps should do it.
Nothing in life is perfectly safe. When we evaluate our workout choices, we have to consider the risks and the rewards. Unfortunately, I can’t do the math for everyone—we all have to do our own—but I can help us all thing things through.
Imagine a couch potato. That person, while considering possible workouts, has plenty to evaluate. Their risks might include the normal discomfort of change, feeling sore, getting injured, disrupting their routines and maybe even relationships. They might have to spend more money, or spend differently. They might have to get up earlier or stay up later. They might have to adjust their priorities.
On the other hand, that person could create positive health outcomes (reduced disease, improved cardio function, healthier body fat percentage, increased metabolism, etc.). They could discover more energy. They could develop more resilience, both physically and mentally. They could make new friends and have more fun.
Our couch potato friend will want to choose a fitness activity that maximizes the benefits and minimizes the risks. If Couch Potato has never exercised before, they might want to consult an expert about how to get started. If they used to exercise and just got out of the habit, they might want to go back to a sport or activity they liked. In general, Couch Potato would do well to start small and gentle. Cardio exercise is a good place to start.
Go play.
I recently had an injury. (It’s not even a funny story. I just fell playing pickleball. The x-rays showed no break in my arm/elbow/wrist, but boy did I hurt.) Here’s how I determined what to do in terms of my workouts while I recovered. I’m telling this not because it’s about me, but because I’m a convenient example of how to think through getting back to workouts.
First, and most obviously, I listened to what the doctor said. I used ice, took Advil, rested (the hardest part!), used elbow and wrist supports and a sling for a couple of days, and then started the PT exercises they sent me.
How long we need to rest after an injury depends on a lot of things, like how old we are, what our fitness level is, where we’re injured and how badly, and more. In my case, since it was my arm that was hurt, after my two day rest/sulk, I got back on my spin bike. I was super careful to ensure that my arm was supported. Walking would have been another good choice for movement since it isn’t a ton of impact and allows for movement without straining the injured bits. I knew that cardio would lift my mood and that I would benefit from doing even a little bit of a workout.
My strength training was limited for about a week because holding and lifting weights with my left arm hurt. I did the PT exercises instead, which also hurt, but in a way approved by my doctor. Most things we get from our PT friends come with a range. We start, as with all exercise, with the fewest reps and the lightest weight and work our way up. That first day doing the minimums was hard and I whined a lot. However, by the fourth or fifth day, my range of motion had improved a lot and I suffered less. After almost a week, I could return to modified strength workouts (lighter than usual weights, no upper extremity weight bearing, etc.).
I also do Pilates and yoga most days. Once the first days of idleness were over, I returned to both, modifying as needed to avoid overdoing my arm or my overall energy level—healing takes a lot of energy. Focusing on the mind-body connection, on flexibility, on quality of movement, and on range of motion helped. I also valued the relaxation aspects. Calm people hurt less.
Some days I overdid myself. That happens to all of us sometimes. I recalibrated and did slightly less the next time, but I did not quit.
The overall rubric is to do something, to stop when it gets painful, and to give the body what it needs.
Good mornings and deadlifts are similar exercises. The difference is where the weight is located. Both work the whole back of the body. Those of us who need reminding about good posture can benefit from doing good mornings because the bar across the back of the shoulders helps us avoid rounding the spine in the motion. Whichever you choose, do three rounds.
jacks | 30 |
kickbacks | 20 |
renegade rows | 10 |
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woodchoppers | 30 |
tap backs | 20 |
good mornings/deadlifts | 10 |
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squat to leg lift | 30 |
overhead press | 20 |
V legs | 10 |
The Amazing Stickie knows that small variations can make an exercise staple into something new and challenging. Today, she is doing diamond pushups, which is why Stickie’s hands look very different in the picture.
She begins in normal pushup position, arms under her shoulders, body extended long. (This also works in modified pushup position, in which the knees are on the ground.) She makes sure that she is a straight line from her heels to her head. Then she adjusts her arm position so that her thumbs and pointer fingers make a diamond shape. From there, she bends her elbows, lowering her body as far as possible to the ground. Then she straightens her elbows to return to the starting position. Stickie likes that this version of pushups recruits different muscles in her arms.
Ten reps are good.
As the season changes, so do our workouts. Here’s what we need as we start to work out more outside.
Sunscreen. I confess I am bad at remembering it, but I’m working on it. The higher the SPF the better. Reapply often because we sweat it off.
The right clothes. We need breathable fabrics when it gets hot. Exercise clothes have come a long way since those Rocky movies with the gray sweats. The new fabrics really do make a difference; we don’t have to feel soggy anymore! If we’re doing water sports, a supportive bathing suit is a wonderful thing. Rash guards and other sun protective clothing are also good. A hat can be useful, too.
The right shoes. It might be warm, but we still need support.
Water. Yes, I will go on about this forever. Dehydration is bad. Drink lots.
Summer, as y’all may have noticed, is getting nearer all the time. One thing this means is that we really need to be drinking enough water.
Water is the best choice, but other liquids also will work to keep us hydrated. We want to be careful not to overdo the caffeinated beverages and the ones loaded with calories. If we’re working out for two hours or more or if it is very hot, we might want to use a workout drink to replenish electrolytes lost through sweating, but that’s not necessary for the basic gym workout. On the other hand, if drinking Gatorade or similar gets us to drink our fluids, we can go for it (try the sugarless or lower-sugar options to keep the calories down!).
In theory, we want about 64 ounces of water per day. Those of us who like to measure can get a water bottle with ounces marked on it and track intake. Those of us who don’t can get a sense of whether we’re drinking enough based on whether or not we have to use the bathroom every hour or so and (sorry to be gross) on how clear what comes out is.
How much we need will vary based on how hot it is and how active we are. If it’s hotter, we need more. If we sweat a lot, we need more.
Short version: just keep drinking water.
Small variations can make a big difference in how exercises feel. This week we’re exploring that! Three rounds.
suitcase swings | 30 |
bench press | 20 |
YTW | 10 |
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1 arm clean and press | 30 |
flies | 20 |
diamond pushup | 10 |
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mountain climbers | 30 |
side lunge | 20 |
toe reaches | 10 |
